The US Navy Pre-Flight School developed a scientific method to fall asleep during either day or night,
In any condition,
In under two minutes.
After six weeks of practicing this sequence,
96% of pilots could fall asleep in two minutes or less.
This method has six steps.
First,
You want to find the most comfortable position you can find.
They designed it for pilots,
So for them they meant take a moment to look for the best option,
Because it might be a rock or a bush.
In the training,
The pilots were taught to fall asleep while sitting upright in a chair.
I suggest we practice this in the same way they did.
If we learn to fall asleep in the chair,
We will learn to fall asleep anywhere,
But you can also do this in your bed.
Two.
The second step is to relax the face.
We will start by focusing on the face.
Think of it as the epicenter of your emotions.
Close your eyes and breathe slowly and deeply.
Then relax all the 43 muscles of your face.
Let everything go loose.
Breathe out as you feel your cheeks,
Mouth,
Tongue,
And jaw relax.
Let your eyelids drop and feel heavy.
Feel the eyes sinking in their sockets.
You have six muscles in the eye sockets.
Really focus on them.
Feel them all let go.
Relaxing the face signals the rest of the body to relax.
Three.
We let the upper body drop into the lower body.
Drop your shoulders as far down as they'll go.
Let go of all the tension that is held there.
Feel your neck go loose.
Breathe in and out.
Now the arms.
Start from the dominant side.
If you're right-handed,
Focus on your right bicep.
Feel it relax and drop down at the side of your body.
If it's not relaxing,
Tense it first,
Then let it go loose.
Then move to your right forearm.
Focus on making it limp.
Finally,
Come to your hand and fingers.
Let them rest against your leg,
Limp and relaxed.
When you've finished with your dominant side,
Work through the process with your other arm.
Your upper body should be nice and limp,
Like it's sinking into your lower body.
Good.
You're more than halfway there.
The fourth step is to exhale deeply,
Relaxing your chest.
In the fifth step,
We will relax the legs.
We again start from the dominant side.
Feel your thigh to sink into the chair,
Then your calf,
Then your ankle,
And finally your foot.
Now we do this on the other side of the body.
The final step is to clear your mind for 10 seconds.
That's it.
No thinking.
Not about what went wrong during the day,
Or what time you need to get up,
Or what you need to do next week.
All these things involve movement,
Which means just thinking about them is enough to make your muscles involuntarily contract,
Waking you up.
Instead,
You need to keep your mind still.
You can do this by holding a static image in your head.
Imagine you are lying on a comfy couch in a pitch-black room.
Hold this image in your mind for 10 seconds.
Otherwise,
You can imagine a static scenery like a painting.
Finally,
If that doesn't work,
Say the words,
Don't think,
Don't think,
Don't think,
Over and over for at least 10 seconds.
Otherwise,
You can repeat either the mantra OM for 10 seconds,
Or imagine the letter AH.
Whichever letter in your script corresponds to this sound,
AH,
And repeat the sound AH for 10 seconds.
This will clear out any thoughts and stop your brain from wandering.
When you're physically relaxed,
And your mind is still for at least 10 seconds,
You will be asleep.
